Starting the Atkins diet can be overwhelming at first because it is so different compared to the traditional American diet, which is based on an abundance of carbohydrate-rich foods such as bread, potatoes, rice, pasta, baked goods, fruits, milk, yogurt, sugar and dessert. The Atkins diet has been shown to be at least as effective as other diet plans for weight loss, as shown in a study published in the "Journal of the American Medical Association" in March 2007.
Step 1
Get rid of high-carb foods. Most Americans have a lot of carbohydrate-rich foods in their cupboards, refrigerator and freezer. Try to get rid of as many as possible, not by eating them, but possibly by giving it away to friends, family members, colleagues or even charitable organizations. Look for any grains and foods made with flour, such as bread, pasta, noodle, rice, crackers, flours, cookies, muffins, cakes, chocolate bars, candies, granola bars, breakfast cereals, potatoes, sweet potatoes and corn. Don't forget getting rid of milk, yogurt, fruits, fruit juices, soft drinks and sugar as well. The first phase of the Atkins diet is called the induction phase and restricts carbohydrates to 20 g or less a day, which excludes all carbohydrate-containing foods apart from some non-starchy vegetables.
Step 2
Stock your kitchen with low-carb vegetables. Non-starchy vegetables will be your main source of carbohydrates, which will be limited to 20 g a day or less, when starting the first phase of the Atkins diet. Examples of low-carb veggies allowed during the induction phase of the Atkins diet include bok choy, alfalfa sprouts, cucumber, mushrooms, lettuce, radishes, artichoke, asparagus, cauliflower, cabbage, broccoli, eggplant, leek, olives, spinach, summer squash and turnips.
Step 3
Stock your fridge with good sources of protein. The Atkins diet emphasizes the consumption of generous amounts of protein at each meal, so it is important to have them in stock. You can buy some fresh sources of protein as well as some frozen ones. Fish, chicken, turkey, shrimp and shellfish, ham, pork, beef, eggs and cheese are good protein options to have on hand before you start following the Atkins diet.
Step 4
Have healthy sources of fat available in your kitchen. The consumption of sufficient amounts of fat is encouraged when following the Atkins diet in order to promote satiety and keep hunger away. Allowed sources of fat include mayonnaise, butter, olive oil, coconut oil, walnuts, olives, avocados and low-carb salad dressing.
Tips and Warnings
- Talk to your friends, family members and colleagues about your intention to try the Atkins diet and possibly recruit a buddy for extra support.
- It is recommended to consult with your physician before starting any weight loss plan.
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